LEVEL 3

WARMUP

Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps

 

FRONT SQUAT

1-count pause to a Max No bands this phase - push straight weight each week on front squats

 

CONJUGATE DEADLIFT MAX

Week 1: 1 Thick Mat + Reds

Week 2: Deficit 1 Thick Mat + Reds

Week 3: Off the floor + Reds

Week 4: Straight weight

 

5-7 SET SUPERSET

Wide Grip Pull-ups: To failure 1-Arm Pulldowns: 12-20 reps Banded Arrows: 20 reps

 

4 SET TRI-SET

Cable Pullovers: 30, 20, 10, 20 reps Cable 1-Arm Rows: 30, 20, 10, 20 reps Cable Shrugs: 30, 20, 10, 20 reps

 

28 METHOD BARBELL CURLS: 3 SETS

7 regular reps 7 super slow reps 7 half way down reps 7 half way up reps

Then:

30 reps on Biceps Machine

 

LOW BACK & ABS: 4-5 SETS

Low Back Extensions: 10 reps Ab Wheels: 10-20 reps

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 45 minutes Deadmill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Backwards Sled Walks: 4 minutes GHD: 2-3 sets of 10-15 reps

 

FRONT SQUAT

1-count pause to a Max

 

CONJUGATE DEADLIFT MAX

Week 1: 1 Thick Mat

Week 2: Deficit 1 Thick Mat

Week 3: Off the floor

Week 4: Straight weight

 

5-6 SET SUPERSET

Wide Grip Pull-ups: To failure 1-Arm Pulldowns: 12-15 reps Banded Arrows: 15 reps

 

3-4 SET TRI-SET

Cable Pullovers: 25, 15, 8, 15 reps Cable 1-Arm Rows: 25, 15, 8, 15 reps Cable Shrugs: 25, 15, 8, 15 reps

 

28 METHOD BARBELL CURLS: 2-3 SETS

7 regular reps 7 super slow reps 7 half way down reps 7 half way up reps

Then:

25 reps on Biceps Machine

 

LOW BACK & ABS: 3-4 SETS

Low Back Extensions: 8 reps Ab Wheels: 10-15 reps

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 40 minutes Deadmill: 8 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 2-3 sets of 10 reps

 

5 SET SUPERSET

Wide Grip Pull-ups: To failure 1-Arm Pulldowns: 10 reps Banded Arrows: 12 reps

 

3 SET TRI-SET

Cable Pullovers: 20, 12, 8, 12 reps Cable 1-Arm Rows: 20, 12, 8, 12 reps Cable Shrugs: 20, 12, 8, 12 reps

 

28 METHOD BARBELL CURLS: 2 SETS

7 regular reps 7 super slow reps 7 half way down reps 7 half way up reps

Then:

20 reps on Biceps Machine

 

LOW BACK & ABS: 3 SETS

Low Back Extensions: 6-8 reps Ab Wheels: 10 reps

 

WALKING LUNGES

400 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

LEVEL 3

WARMUP

Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps

 

FRONT SQUAT

3–count pause to a Max No bands this phase push straight weight each week on front squats

 

YOKED CITY WARMUP: 3-4 SETS

Rotator Cuffs: 20-25 reps Push-ups: 20-25 reps

 

BENCH PRESS MAX WORK

Week 1: Against 1 orange micro band (Then 5x2 back down speed sets)

Week 2: Against 2 orange micro band (Then 5x2 back down speed sets)

Week 3: Against 2 chains (Then 5x2 back down speed sets)

Week 4: Straight Weight (Then 5x2 back down speed sets)

 

5-6 SET SUPERSET

Dips: 5-15 reps Dumbell Pullovers: 5-15 reps

 

HIGH REP PUMP WORK: 3-5 SETS

Dumbbell Incline Bench: 25 reps Chest Fly: 25 reps Band Fly: 25 reps

 

4 SET TRI-SET

Regular Pushdowns: 20, 15, 12, 20 reps Overhead Pushdowns: 20, 15, 12, 20 reps Band Pushdowns: 30 reps

 

LOW BACK & ABS: 4-5 SETS

Low Back Extensions: 10 reps Ab Wheels: 10-20 reps

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 45 minutes Deadmill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Backwards Sled Walks: 4 minutes GHD: 3 sets of 10-15 reps

 

FRONT SQUAT

3–count pause to a Max No bands this phase push straight weight each week on front squats

 

YOKED CITY WARMUP: 3-4 SETS

Rotator Cuffs: 15-20 reps Push-ups: 15-20 reps

 

BENCH PRESS MAX WORK

Week 1: Close-grip Max (Then 5x2 back down speed sets)

Week 2: Close-grip Pause Max (Then 5x2 back down speed sets)

Week 3: Close-grip Triple Max (Then 5x2 back down speed sets)

Week 4: Straight Weight (Then 5x2 back down speed sets)

 

4-5 SET SUPERSET

Dips: 5-10 reps Dumbell Pullovers: 5-12 reps

 

HIGH REP PUMP WORK: 3-4 SETS

Dumbbell Incline Bench: 20 reps Chest Fly: 20 reps Band Fly: 20 reps

 

3 SET TRI-SET

Regular Pushdowns: 15, 12, 10, 15 reps Overhead Pushdowns: 15, 12, 10, 15 reps Band Pushdowns: 25 reps

 

LOW BACK & ABS: 3-4 SETS

Low Back Extensions: 8 reps Ab Wheels: 10-15 reps

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 40 minutes Deadmill: 8 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 3 sets of 10-12 reps

 

YOKED CITY WARMUP: 3 SETS

Rotator Cuffs: 15 reps Push-ups: 15 reps

 

BENCH PRESS MAX WORK

Week 1: Against 1 orange micro band (Then 5x2 back down speed sets)

Week 2: Against 2 orange micro band (Then 5x2 back down speed sets)

Week 3: Against 2 chains (Then 5x2 back down speed sets)

Week 4: Straight Weight (Then 5x2 back down speed sets)

 

3-4 SET SUPERSET

Dips: 5-8 reps Dumbell Pullovers: 5-10 reps

 

HIGH REP PUMP WORK: 3 SETS

Dumbbell Incline Bench: 15 reps Chest Fly: 15 reps Band Fly: 15 reps

 

2-3 SET TRI-SET

Regular Pushdowns: 12, 10, 8, 12 reps Overhead Pushdowns: 12, 10, 8, 12 reps Band Pushdowns: 20 reps

 

LOW BACK & ABS: 3 SETS

Low Back Extensions: 8 reps Ab Wheels: 10-12 reps

 

WALKING LUNGES

400 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each

 

BACK SQUAT MAX EFFORT WORK

BAND WAVE


Week 1: 1 Red Week 2: 2 Red Week 3: 3 Red Week 4: 4 Red

BAR WAVE – 1 REP MAXES


Week 1: Camber Bar + 2 Chains Week 2: Bow Bar +2 reds x 2 reps Week 3: Bow Bar + 3 reds x 2 reps Week 4: Bow Bar + 4 reds x 1 rep

 

SPLIT LEG SQUATS SUPERSET: 3 SETS

With weights: 5 reps Plyo: 5 reps

 

SINGLE LEG: 3 SET SUPERSET

RDL: 8-12 reps Single Leg Box Squat: 5-12 reps

 

SINGLE LEG: 3 SET SUPERSET

Performis Good Mornings: 8 reps Single Leg Calf Raise: 8 reps

 

WEIGHTED BACK EXTENSIONS

3 sets of 8 reps

 

STANDING LEG CURLS

100 reps each side

 

HEAVY SLED DRAGS

3 trips backwards

 

HEAVY ABS: TOP PULLEY KNEELING ABS

3 sets 12-15 reps

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 45 minutes Deadmill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

BACK SQUAT MAX EFFORT WORK

BAR WAVE – 1 REP MAXES


Week 1: Camber Bar + 2 Chains Week 2: Bow Bar +2 reds x 2 reps Week 3: Bow Bar + 3 reds x 2 reps Week 4: Bow Bar + 4 reds x 1 rep

*Use regular bar if you don't have access to specialty bars

 

SPLIT LEG SQUATS SUPERSET: 2-3 SETS

With weights: 4 reps Plyo: 4 reps

 

SINGLE LEG: 2-3 SET SUPERSET

RDL: 8-10 reps Single Leg Box Squat: 5-10 reps

 

SINGLE LEG: 2-3 SET SUPERSET

Performis Good Mornings: 6 reps Single Leg Calf Raise: 6 reps

 

WEIGHTED BACK EXTENSIONS

2-3 sets of 6-8 reps

 

STANDING LEG CURLS

90 reps each side

 

HEAVY SLED DRAGS

2-3 trips backwards

 

HEAVY ABS: TOP PULLEY KNEELING ABS

2-3 sets 10-12 reps

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 40 minutes Deadmill: 8 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

SPLIT LEG SQUATS SUPERSET: 2 SETS

With weights: 4 reps Plyo: 4 reps

 

SINGLE LEG: 2-3 SET SUPERSET

RDL: 8 reps Single Leg Box Squat: 5-8 reps

 

SINGLE LEG: 2-3 SET SUPERSET

Performis Good Mornings: 5 reps Single Leg Calf Raise: 5 reps

 

WEIGHTED BACK EXTENSIONS

2-3 sets of 6 reps

 

STANDING LEG CURLS

80 reps each side

 

HEAVY SLED DRAGS

2 trips backwards

 

HEAVY ABS: TOP PULLEY KNEELING ABS

2-3 sets 8-10 reps

 

WALKING LUNGES

400 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

LEVEL 3

WARMUP

Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps

 

FRONT SQUAT

5-count pause to a Max No bands this phase push straight weight each week on front squats

 

YOKED CITY WARMUP: 3-4 SETS

Rotator Cuffs: 20-25 reps Push-ups: 20-25 reps

 

5 SET SUPERSET

Wide-Grip Chin-ups: To failure Dips (Body angles forward): To failure

 

5 SET SUPERSET

Illegally wide Barbell Bench Press: 15-20 reps (Touching almost neck - pumps blood in pecs)

Behind the Neck Pulldowns: 15 reps

 

5 SET SUPERSET

Dumbbell Incline Bench: 12-20 reps elbows tucked palms facing)

V-bar Pull-ups: To failure

 

3-5 SET SUPERSET

Dumbell Pullover: 12-15 reps Cable or Band Crossovers: 12-15 reps

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 45 minutes Deadmill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Backwards Sled Walks: 4 minutes GHD: 2-3 sets of 10-15 reps

 

FRONT SQUAT

5-count pause to a Max No bands this phase push straight weight each week on front squats

 

YOKED CITY WARMUP: 3 SETS

Rotator Cuffs: 20 reps Push-ups: 20 reps

 

4 SET SUPERSET

Wide-Grip Chin-ups: To failure Dips (Body angles forward): To failure

 

4 SET SUPERSET

Illegally wide Barbell Bench Press: 12-15 reps (Touching almost neck - pumps blood in pecs)

Behind the Neck Pulldowns: 10-12 reps

 

4 SET SUPERSET

Dumbbell Incline Bench: 12-15 reps elbows tucked palms facing)

V-bar Pull-ups: To failure

 

3-4 SET SUPERSET

Dumbell Pullover: 12 reps Cable or Band Crossovers: 12 reps

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 40 minutes Deadmill: 8 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 2-3 sets of 10 reps

 

YOKED CITY WARMUP: 2-3 SETS

Rotator Cuffs: 15 reps Push-ups: 15 reps

 

3 SET SUPERSET

Wide-Grip Chin-ups: To failure Dips (Body angles forward): To failure

 

3 SET SUPERSET

Illegally wide Barbell Bench Press: 12 reps (Touching almost neck - pumps blood in pecs)

Behind the Neck Pulldowns: 10 reps

 

3 SET SUPERSET

Dumbbell Incline Bench: 12 reps elbows tucked palms facing)

V-bar Pull-ups: To failure

 

3 SET SUPERSET

Dumbell Pullover: 10 reps Cable or Band Crossovers: 10 reps

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15-20 reps Ab Wheels: 10 reps

 

WALKING LUNGES

400 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

LEVEL 3

WARMUP

Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps

 

FRONT SQUAT

No pause to a Max

 

ABSOLUTE ARM MADNESS

6 Exercises, 5 Rounds

Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Round Five: 30 Reps

Barbell Curls Preacher Curls Cable Curl Straight Bar Pushdowns Bench Dips Skullcrushers

 

3-5 SET SUPERSET

Rep Progression Regular & Hammer Curls: 6 reps

Elbows-out press (neck & face): 6 reps

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 45 minutes Deadmill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Backwards Sled Walks: 4 minutes GHD: 2-3 sets of 10-15 reps

 

FRONT SQUAT

No pause to a Max

 

ABSOLUTE ARM MADNESS

6 Exercises, 5 Rounds

Round One: 45 reps Round Two: 25 reps Round Three: 15 reps Round Four: 5 Reps Round Five: 25 Reps

Barbell Curls Preacher Curls Cable Curl Straight Bar Pushdowns Bench Dips Skullcrushers

 

3-4 SET SUPERSET

Rep Progression Regular & Hammer Curls: 5 reps

Elbows-out press (neck & face): 5 reps

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 40 minutes Deadmill: 8 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 2-3 sets of 10 reps

 

ABSOLUTE ARM MADNESS

6 Exercises, 5 Rounds

Round One: 40 reps Round Two: 20 reps Round Three: 10 reps Round Four: 5 Reps Round Five: 20 Reps

Barbell Curls Preacher Curls Cable Curl Straight Bar Pushdowns Bench Dips Skullcrushers

 

3 SET SUPERSET

Rep Progression Regular & Hammer Curls: 4 reps

Elbows-out press (neck & face): 4 reps

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps

 

WALKING LUNGES

400 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

WALKING LUNGES

400 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

WALKING LUNGES

400 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes